Sweet Potato vs Quinoa: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Sweet potato - calories, kcal, weight, nutrition
Quinoa - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Sweet potato

At first glance, you can see that in sweet potato is much less calories than in quinoa.

Sweet potato has 86 kcal per 100g and quinoa 368 kcal per 100g so it is pretty easy to calculate that the difference is about 328%.

In sweet potato and in quinoa most calories came from carbs.

See tables below to compare sweet potato with quinoa in details.

Fact 2: Sweet potato And Quinoa Nutrition Difference

Quinoa vs Sweet potato: Vitamins and Minerals Comparison

per 100gSweet potatoQuinoa
Calories86 368
Carbohydrates20.12 g64.16 g
Fat0.05 g6.07 g
Dietary fiber3 g7 g
Protein1.6 g14.12 g
Calcium30 mg47 mg
Iron0.61 mg4.57 mg
Magnessium25 mg197 mg
Phosphorus47 mg457 mg
Potassium337 mg563 mg
Sodium55 mg5 mg
Zink0.3 mg3.1 mg
Vitaminium B1 (Thiamine)0.078 mg0.36 mg
Vitaminium B2 (riboflavin)0.061 mg0.318 mg
Vitaminium B3 (Niacin)0.557 mg1.52 mg
Vitaminium B9 (Folic acid)11 mg184 mg
Vitaminium E0.26 mg2.44 mg
Beta karoten8509 mg8 mg

Less protein in sweet potato

It is aslo easy to see see that in sweet potato is less protein than in quinoa.

There is 14.12g per 100g of quinoa and 1.6g per 100g of sweet potato so using simple math we can see that difference is about 783%.

Less carbohydrates in sweet potato

In sweet potato is less carbohydrates than in quinoa.

There is 64.16g/100g of carbohydrates in quinoa and 20.12g/100g in sweet potato so let me do the math for you again - difference is about 219%.

Less fat in sweet potato

In sweet potato is less fats than in quinoa.

The tables above show us that there is 6.07g/100g of fats in quinoa and 0.05g/100g in sweet potato. In this case difference is about 12040%.

Sweet potato

  • Calories86
  • Carbohydrates20.12 g
  • Fat0.05 g
  • Dietary fiber3 g
  • Protein1.6 g
Sweet potato calories per:
100g | ounce | single piece | cup | cubes | cup | mashed

Calories source

  • 92% CARBS.
  • 7% PROTEIN
  • 1% FAT


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 70% CARBS
  • 15% PROTEIN
  • 15% FAT

Vitamins: quinoa vs sweet potato

Minerals: sweet potato vs quinoa

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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